GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 second dead hang 5 scap pull ups 30 second plank 20/15 calorie machine MetCon: Welded Rx: 35 Minute AMRAP 4 ring/bar muscle ups 14 toes to bar 2 Rounds 40 air squats 15 handstand push ups 10 burpee Devil’s presses (50#/35#) Lean: 35 Minute AMRAP 100 meter...Read More

GROUP CLASS WORKOUT Warm Up: 8 Minute AMRAP 8 med. ball cleans 20 banded good mornings 8 single arm kettlebell high pulls (each side) Strength: Squat Clean (every 1:00) 10×2 @75% MetCon: Welded Rx: 4 Rounds (Every 3 Minutes) 4 squat clean thrusters (135#/95#) 16/12 calorie row 32 double unders Lean: 4 Rounds (Every 3 Minutes) 30/24...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Open Workout 19.4 For total time: 3 Rounds 10 snatches (95#/65#) 12 bar facing burpees 3 minute rest 3 Rounds 10 bar muscle ups 12 bar facing burpees 12 minute time capRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: (15 Minute Goal) Option 1: 10 bar muscle ups 100’ handstand walk 20 alternating pistols Option 2: Coaches Choice MetCon: Welded Rx: 12 Minute AMRAP 14 pull ups 16 hang power cleans (75#/55#) 18 sumo deadlift high pull (75#/55#) Lean: For Calories: 10 minute bike 10...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded face pulls 5 inch worms (5 second pause in plank position) Finish with: 50 banded tricep extensions Strength: Push Press (every 2:00) 5×7 MetCon: Welded Rx & Lean: For Time: 40 handstand push ups or 70 push ups 200 double unders or 400 singles 200 air squats...Read More

GROUP CLASS WORKOUT Warm Up: 8 Minute AMRAP 10 med. ball cleans 10 ring rows 5 push ups MetCon: Welded Rx: 20 Rounds 1 ring muscle up 1 squat clean (205#/135#) 15/12 calorie row 30 Minute Time Cap Lean: 40 Minute AMRAP 400 meter run/500 meter row 40 Russian twists (each side) 40 V-Ups 40...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats (5 second pause) 10 kettlebell high pulls (each arm) 10 calorie machine 20 banded good mornings Strength: Back Squat (every 1:00) 8×2 @80% MetCon: Welded Rx: 4 Rounds 10 power snatches (95#/65#) 10 thrusters (95#/65#) 9 Minute Time Cap Lean: 3 Rounds 25/20 calorie bike...Read More

South location classes are cancelled for Maltz Challenge. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 2 mile run or 4K row 100 burpees 2 Rounds 40 wall balls 80 V-Ups 120 double unders 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (12 Minutes) Find 1 rep...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Open Workout 19.3 (Rx) For Time: 200’DB OH Walking Lunge (50#/35#) 50 DB Box Step Ups (50#/35#, 24”/20”) 50 Strict HSPU 200’ HS Walk 10 Minute Time Cap Open Workout 19.3 (Scaled) For Time: 200’ DB Front Rack Lunge (50#/35#) 50 DB Box...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 ring rows 30 second front leaning rest 2 Rounds 5 goblet squats 10 leg swings (each side) Accessory: Superset (every 1:15) 5×5-8 Wide Grip Strict Pull Up 5×10 DB Bench Press MetCon: Welded Rx: 21 Minute EMOM 1. 10 thrusters (95#/65#) 2. 7 single arm kettlebell hang...Read More